Increasing Activity Points on Weight Watchers

When it comes to increasing activity points, you may feel that motivation and increasing activity pointsexcitement will get you where you want to go. But after the first week, maybe not so much. Here are five tips to keep you motivated and increasing activity points in no time.

1. Connect With Your Why

The first step in any diet and exercise regimen is to understand your “why.” Why do you deserve to make time for exercise? I say “deserve” because exercise is a gift. A gift to your health, body, mind, and spirit. Be sincere with yourself and address those deep needs and desires.

2. Start with Ten Minutes
Find one activity that you enjoy and devote ten minutes of your day to it. That’s it, just ten minutes. Since the hardest component of working out is getting to the gym or taking the first step out the door, this one small task will have a ripple effect. As soon as you’re ten minutes into the workout, you probably will not mind the next ten or twenty or fifty minutes.

3. Dial a Friend

People who have exercise pals have the tendency to not only exercise more routinely, but they also have more fun doing it. Go for a walk with your best friend and catch up on the day. I love working out with my husband. He’s a trooper! He’ll often go to Yoga or Body Works class with me.

4. Immediately Reward Yourself
I reward myself with a trip to the sauna right after a workout. It’s hot in there and sweat flows (gross right?) from all my pores. I just sit for 10 minutes and catch up on Facebook or meditate. It’s so relaxing and a great reward after I workout.

5. Be Prepared

So much of being healthy and fit is just being prepared. Are you putting out your workout clothes and shoes so you can grab and go? Believe me; it’s hard to walk past your workout clothes without feeling bad about skipping the gym.

Some people use devices like a Fit Bit or Apple Watch. These tools can help motivate you to move a little more and stretch yourself further than before. Just like anything, in the right healthy atmosphere, with the right strategies and tools, you’re more likely to see the success you want!

All of us have healthy and also not-so-healthy days. The key is to keep working at increasing your activity points. Not only do they offset bad smart point days, but they can also mean faster weight loss and a sleeker physique.

Losing Weight Requires Focus – Here’s What You Should Be Eating

Most of us become experts when it comes to losing weight. But, did you know that losing weight requires focus? The fact is that losing weight and keeping it off for the long term requires focus and eating the right foods. Weight Watcher’s is a program that can help you with that. Click here for a special discount and free gift card for new Ebates members. Losing Weight Requires Focus

According to research (based on over 16 years of follow-up) carried out at Tufts University’s Friedman School of Nutrition Science & Policy, diets with a high GL (glycemic load) from eating sugars, starches, and refined grains are associated with excess weight gain. Other studies have also linked GL of the diet to a rise in blood glucose, chronic diseases like type 2 diabetes and more. While most of us already are aware of the study’s findings, we usually don’t make smart choices.  That doesn’t need to be the case if you focus on what you should be eating.

Best Foods for Long Term Weight Loss

Increasing your intake of foods like lean meat, skinless chicken, seafood, yogurt, and nuts are strongly correlated to weight loss.  Mixing in additional Superfoods will help prevent chronic disease, build bones, improve eyesight, keep your mind sharp and help support long-term weight loss. Also, making consistent, small, changes to the varieties of protein and carbohydrate-rich foods you eat can have a significant influence on long-term weight loss.

Great examples of healthy protein, vegetables and fat include the following.

  • Seafood and fish including trout, shrimp and salmon.
  • Eggs with the best choices including organic eggs and Omega-3 enriched eggs.
  • Broccoli, kale, spinach, cauliflower, Brussels sprouts, cabbage, cucumber, Swiss chard and celery are great super food choices.
  • Healthy fat choices include olive oil, avocado oil and coconut oil. It’s important to include healthy fats for long-term weight loss. Trying to lose weight by focusing on low fat and low-carbs is a recipe for disaster because you end up feeling miserable and give up.

All of your meals should include a healthy protein and fat source, along with low-carb vegetables. Putting together your meals this way will bring your carbohydrate intake into the highly recommended 20-50 grams a day range.

The Importance of Eating Protein

When it comes to sustainable weight loss, protein is KING. Consuming a healthy amount of protein boosts metabolism, reducing the desire for snacking, especially late night snacking by as much as 60%. Weight loss plans high in protein also help reduce compulsive thoughts about food because you’re not hungry for the next carb.

Most people try to lose weight by focusing on their ultimate goal – shedding pounds. Unfortunately, this usually doesn’t work without consuming the right foods, in common sense amounts. Bottom line, putting together a meal that includes a healthy protein source, a fat source, and a low-carb vegetable, along with exercise, will lead to healthy sustainable weight loss. If you do, the recommendations listed here will help you look and feel great for the long term.

You Can’t Work Off a Bad Diet

Remember back in the day when you could eat just about anything you wanted and not gain weight? bad dietOr maybe you did struggle and even now can’t seem to drop any pounds. Unfortunately, losing weight gets even harder as we age.  Even if you could workout 24/7 (who does that?), you simply can’t work off a bad diet that’s based on sugar-laden treats and high fat, high-calorie foods.

The truth is, all the crunches and cardio in the world won’t create a sleek physique if you’re following an unhealthy diet. While it’s true that consuming excess calories calls for additional exercise, it’s impossible to get enough exercise to make up for eating a massive cheeseburger, “super-sized” French fries and a large milkshake is sadly, not an unusual combo for most people today.

Are You a Professional Athlete?

If you’re one of those people who frequently justifies  eating huge pasta dinners and fried chicken by taking a spin class or Zumba, it’s time to recalculate just how many calories you’re actually burning off compared to those your consuming. Most of us aren’t professional athletes, meaning we don’t need the same amount and type of fuel that the pros consume.

Eating high carb snacks or meals might make sense for a competitive athlete, but it doesn’t for someone whose idea of exercising is a two-mile run or boot camp class three days a week. Instead, make healthier food choices that include lean protein (grilled, skinless chicken, fish, tofu, etc.) and every once in a while treat self-talk to your favorite spaghetti. Yes, it’s OK to have some of your favorite foods once in a while, but if you truly want to achieve healthy, sustainable weight loss, it’s important not to make it a habit.

More about Moderation

While adhering to the belief of “everything in moderation” can be a real diet killer, if you feel you have the control to treat yourself once in a while without slipping back into unhealthy eating habits permanently, it can help you stick to making healthy choices the majority of the time. It’s a fact that the more you try to eliminate your favorite foods, the more feelings of deprivation and resentment will build up, usually resulting in the undoing of all the hard work you’ve put into building healthy eating habits. Research has shown that 95% of the people who follow an extremely restrictive diet to lose weight will end up putting the weight back on when they switch back to normally eating again.

Bad Diets are Motivation Killers

Whether you’re overindulging in high fat, high carb foods, consuming too many or not enough calories, or drinking too much alcohol, all will lead to your being less motivated to exercise. When we eat well and by “well” we mean healthy food choices, we’re more motivated to exercise. When we consistently exercise, we’re more motivated to eat healthier – it’s a win-win situation.

Don’t Beat Yourself up

Have you ever had this happen to you? You start to lose weight, feeling confident and hopeful. You just know things are going to be different this time. Then, you end up overindulging and end up feeling like a failure. This is usually when the negative self talk begins – I’ll never lose weight! I might as well give up! I can’t do anything right! Putting yourself through a mental beat down isn’t going to help you lose weight. So stop demeaning yourself and focus on your strengths, not  imaginary flaws.

You Can’t Work off a Bad Diet

It takes time to develop healthy habits. What’s important is to keep trying. You can’t work off a bad diet. Following a well-balanced, nutritionally rich plan will help you lose weight and most important of all, keep it off. Sign up for Weight Watchers or 21-Day Fix and get a gift card by signing up for Ebates here.

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